Triathlon Training

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tri-newbies online
training program
11 week sprint distance beginner level

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© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com

Training Program: Table of Contents 11 Week Sprint Distance Program – Beginner

11 Week Training Calendar ………………………………………… 5 Detailed Training Guide …………………………………………….. 7 Program Guide Introduction …………………………………………………… 19 Heart Rate Training ………………………………………….. 21 Swimming ……………………………………………………... 25 Cycling …………………………………………………………. 29 Running ………………………………………………………… 35 Bricks …………………………………………………………… 37 The Triathlon Transition ……………………………………... 39 Weight Training – Detailed Program ……………………….. 47 Nutrition …………………………………………………………. 65 Appendix Thinking About Doing a TRI? ……………………………….. 71 Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91

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© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com

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© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com

11 Week Calendar 11 Week Sprint Distance Program – Beginner

11 Week Calendar
Mon
OFF

Tue
Run: 15 min

Wed
Bike: 5 miles

Thurs
Swim: 200 yards

Fri
OFF

Sat
Run: 15 min

Sun
Bike: 5 miles

OFF

S: 200 yds R: 15 min

Bike: 6 miles

Swim: 200 yards

OFF

Run: 20 min

Bike: 8 miles

OFF

S: 200 yds R: 20 min

Bike: 6 miles

S: 300 yds W: 30min

OFF

Run: 30 min

Bike: 10 miles

OFF

S: 300 yds R: 20 min

Bike: 8 miles

S: 300 yds W: 30 min

OFF

Run: 40 min

Bike: 10 miles

OFF

Run: 20 min Run: 30 min

Swim: 300 yards Swim: 400 yards

BRICK

Swim: 400 yards Swim: 400 yards

Run: 40 min Run: 40 min

Bike: 12 miles Bike: 15 miles

OFF

BRICK

OFF

Run: 30 min

Swim: 400 yards

BRICK

Swim: 500 yards

Run: 40 min

B: 15M W: 30 min

OFF

Run: 30 min

Swim: 500 yards

BRICK

Swim: 500 yards

Run: 50 min

B: 20M W: 30 min

OFF

S: 500 yds R: 30 min

Bike: 15 miles

S: 600 yds W: 45 min

OFF

Run: 50 min

B: 20M W: 30 min

OFF

S: 600 yds R: 30 min

Bike: 15 miles

S: 600 yds W: 45 min

OFF

Run: 60 min

B: 20M W: 30 min

Race Week
OFF S: 500 yds R: 30 min Bike: 15 miles OFF S: 200 yds R: 15 min Race Day

Key: S – Swim, R – Run, B – Bike, W – Walk

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© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com

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© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com

Detailed Training Calendar 11 Week Sprint Distance Program – Beginner

Part 2: Detailed Training Calendar
Week 1 Monday: OFF Tuesday: Run: 15 minutes 9 an 1/1 - 9 minute warm-up followed by running 1 minute and walking 1 minute for the remainder of the 15 minutes. Workout Description: 9 and 1/1 means you begin all of your runs with a 9 minute warm-up. The warm-up consists of a 5 minute walk followed by a light stretch theno a 1 minute easy jog, 1 minute walk (two times). Total time of the warm up is a little over 9 minutes including the light stretch. Keep your HR below your running heart rate zone during the warm-up. After the warm-up, the remaining portion of the run will be made up of a combination of running and walking. For the above workout, the remainder of your run will consist of 1 minute running, 1 minute walking. **NOTE: If you are an experience runner, you do not have to run/walk. Please refer to the Program Guide for more on the warm-up and run descriptions. Wednesday: Bike 5 miles Warm-up: start out with a 10 minute spin. Main portion: Cycle in your aerobic zone. Cool-down: Spin easy, bring your HR down for last 5 minutes. Workout Description: For all of your bike rides, begin with an easy 10 minute warm-up. Start out spinning in an easy gear. By spinning, I mean pedaling at a cadence – pedaling fast! You will probably bounce in your saddle...
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